Warm Up
2 rounds
2min of cardio, add speed
4+4 squat strech
8+8 single leg RDL or Suitcase deadlifts
8 tempo goblet squat
16 alt leg v-ups
then some overall mobility as needed and start workout

Strenght
Front Squat 5x5 reps @40-50-60-65-70% of 1rm
rest as needed bwn sets
Sumo Deadlift 5x5 reps @40-50-60-65-70% of 1rm
rest as needed bwn sets

Accessory Work
2-3 sets
10 weighted reverse lunges
10 kb swings @16-24/24-32kg
20-30 weighted ukraine twists @5/10kg
rest as needed bwn sets